Plz do it 
No problemo ā¦
Tuesday, January 13th
Morning:
65min isometrics
Evening:
2 x 60m @ >95%, w/ isos before, in between and after the reps. Full recoveries.
These felt really niceā¦
Self note: train EARLIERā¦ too many peopleā¦
Janitor Bendis will start preparing a schedule of outdoor competitions for my sake :o.
[i]I feel like I am on a LONGGGā¦ vacationā¦ (from a productivity point of view, because emotions overflowā¦ )
Research stuff starts next Monday.
I have stopped reading books this past week since I got here.
I am not yet willing to study Italian.
Time to start living againā¦ other than only thinking about training, and certain people I miss. 
With that said, I am starting to organize my potential art career. Parallel to track and research.
(Funny how Research is last on the listā¦ :rolleyes:)[/i]
Letās see how this goesā¦
you really are picking up the language quite quickly 
funny John
Wednesday, January 14th
OFF today, to continue with three ON days tomorrow.
Regardless, I did do 30min isometrics this morning.
For the first time in 8 days, I had a cheat food today, chocolateeee and a cookieeeeā¦ (I was through a serious food mission, and still am, and it is going very well actuallyā¦ )
This is what happens when you make new friendsā¦ they offer you stuff!! :o
On another training note, my cardio training is surely that I go up and down 5 flights of stairs ALL day long, in the residence I live in !!!
And the following surely does not count as training, the way it was executed at least, but 2 hours ping pong . It was a long while since I played, I found 4 guys to entertain myself, since the other ones kept postponing.
Pretty rusty at first (plus I hated the rackets, I usually tear mine up and play with the wood surface only but couldnāt do that to theirsā¦ :o so tomorrow I am purchasing my own), but after a while it started coming back, and they were like āoh shit, surprizeā¦ā 
This residence is full of nice, helpful and friendly peopleā¦ but I āpermanentlyā move to a new one in February, exclusive for phd people.
I pray they have a ping pong table in there!
Thereās a tournament in March 
Thursday, January 15th
1 x 60m @ 85%
2 x 60m @ 98% (or something like that)ā¦
isos between and after, full recoveries.
Cold and drizzly.
Quiet track; went earlier today.
Tuesdayās 60s felt MUCH better, today was stiff. I think I know what to do though.
Running up flights of stairsā¦ , two at a timeā¦ these are my daily plyometrics, up 5 floors, a few times each day.
I canāt waitttt for studying to start next week. Right now I am busy designing my website with my favorite personās help(:)), playing ping pong (I got my own rackets today :), lost by an Armenian opponent thoughā¦ :(), and thinking thinking THINKINGGGā¦ ā¦ (nice thoughtsā¦ ).
And drawing, of course.
Friday, January 16th
The sun was out on that day, I was shocked.
Training was all right, everything works fine, I just wasnāt happy.
I am going through a phase, especially today.
But let me put this in order for Friday first:
Morning : 50min isometrics (I donāt know how much longer I can do these forā¦ )
Evening:
> 3-4 x 40m accelerations. I also tried two with blocks. It feels unfamiliar. I wonder why. :rolleyes:
> isometrics
> 2 x 60m (incomplete recovery, just because the first one didnāt feel 100% and I decided to change the workout)
> isometrics, complete rest
> 2 x 60m again.
> isometrics
I made a 5 egg omelette ā¦ And I was still hungry.
Iām actually hungry all the time. I need to start feeding myself better.
Saturday, January 17th
[i]I didnāt really sleep last night, I was spinning and twisting allllll nightttt longgggg, dreaming the most random thingsā¦ from my deceased violin teacher, to the substitute teacher of the class I left back in Thessaloniki ( and who Iāve never metā¦ >> very knowledgeble man in the dream !!!), to friends from the past, and friends from the presentā¦
Well I woke up and my eyes were burninggggggā¦
Been kind of moddy also .[/i]
Almost skipped training, but I then I thought that would make me even moodier.
So I started my 10min walk to the track strongly debading what kind of session I should do. Although I had planned to be doing 60s and only 60s, I seeked for some inner pleasure for myself, asked myself what would make me happy, and found no answer track-related, so I got to the track and still had no clear workout inside my headā¦
So I started doing what I usually like doing best on days when I have absolute oblivion of what to do: The Long Circuit. But I never finished it. Although my times were right ON where I wanted them, I didnāt feel well after a while (must have been a heart attack ):
@75% effort:
100+100+100++
100+100+200++100++
100+200++200++100++
100+200
And thatās as far as I got :o
ALL 100s were 18sec
ALL 200s were 36sec
(+ = walk 50m )
But now I am actually sickā¦ Iāve sneezed 50 times since my session, my eyes are still burning, and now watery as well, I am loving my green tea, and hating this cold room.
I was also extremely hungry again, and had two tall glasses of milk with 2 scoops of protein post workout !! Did I mention I need to start feeding myself better ??
Other than all of the above, I guess things are goodā¦ !
remember 75% is max. They seem a bit fast especially the 200m what surface?
What is the purpose of the isoās right now?
Tartan.
All grass is covered with snow around here.
Isos are really to keep me uninjured, I think, and they do work well for me. If I get minor shin pain, it disappears after certain exercises. I just have be careful to monitor the pain level.
Knee is perfect, I just donāt talk about that because I donāt want to jinx it ā¦
This is just a random journal entry,
I donāt know where it is heading, but hopefully it resolves some issues inside my head.
Training issues? Life issues? Heck, I donāt know.
I told a dear friend the other day that I really donāt know what I am doing here in Milan, maybe it was the fact that these last couple of weeks have been nicely unstable, hectic, confusing, insightfully disoriented, astray, and even commatoseā¦
He kindly reminded me with ease " you are in Milan to fulfill your dreams".
But what are those in essense?
As confused as I am about life, in the sense that I love both art and research at the same time, and do not know if I should be pursuing bot parallel to each other, simply due to the motto that I despise āJack of all trades, master of noneāā¦ (yuckā¦), plus I sometimes feel like my research is more of a ticket to other things that I am passionated about, rather than the absolute destination I am seeking forā¦
(was that a run-on sentence or whatā¦ )
Anyway, let me take it from the start: āas confused as I am about lifeā¦ā, I am also confused about training, because although I have been given direction on what to do, I do feel confused all the time. Once again, I am training alone, and although this is something that I should be used to by now, it feels unstable or insecure, or at times frustrating, or extremely challenging and monotonous, or all of the aboveā¦
But instability is a good thing . It promotes personal evolutionā¦
Resolved ?
Noā¦
yes and no, it can be a good thing but not constantly.
Have you read First Things First: Covey, Stephen R., Merrill, A. Roger, Merrill, Rebecca R.: 9780671864415: Amazon.com: Books ?
No John I havenāt.
Iāll try to take a look, although it seems that my research reading is going to take up most of my reading timeā¦ :o
Monday, January 19th
Morning 25min isometric
Evening track:
[b]- 5 x 40m
- 2 x 60m [/b]
Medican examination to be able to compete.
I passed all the questions, and that was it ā¦ :rolleyes:
What do you mean? Is it something required there?
I mean a medical check up. You know, make sure I wonāt die on the track during athletic competitionā¦
Only he never really checked anything - just asked me a series of health questions and took my word for it
Oh boy!
:o
Tuesday, January 20th
Tempo approx 75% effort
100+100+100++
100+100+200++100++
100+200++200++100++
(+ = walk 50m)
100s @ 19secs
200s @ 38secs
felt easy
p.s. Ok, here it goes: my left shin is being a pain.
ā¦
ā¦ same here.
Wednesday, January 21st
Iām not really sure what reduced the inflammation:
bucket of ice water
ice bags
calf exercises throught the day
30min isometrics at the end of it
eating well
(red is red because itās also todayās training)
ā¦ but finally by now I feel better. To be honest, it was after the isometrics.
So tomorrow I know what to do. And maybe the day after.
Itās all good.
Good painting day.
After all this tempo running on a frozen track, this shouldnāt come as a surprise. Maybe you can find an indoor alternative for tempo until you can run on grass again.